In a recent post, we discussed probiotics and their accompanying health benefits when added to your diet. Greek yogurt provides an excellent source of probiotics, and also happens to be part of a diet/lifestyle that is getting a lot of buzz recently, the Mediterranean Diet. May is Mediterranean Diet Month, and to help celebrate, we’ve compiled some resources about the diet to help you determine if this way of eating may be right for you. As always, please consult your health professional before making significant changes to your diet or nutritional intake.

The Mediterranean Diet landed in third place (behind Weight Watchers and Jenny Craig, respectively) on the US News and World Report’s second annual best diet list. Why would we want to look at people’s diets that are living on the other side of the Atlantic? Typically, people living in the countries bordering the Mediterranean Sea live longer and have fewer incidents of cancer and cardiovascular ailments than Americans. Following the Mediterranean Diet clearly includes cardiovascular benefits. This diet has been associated with a decreased risk of heart disease and a reduction in both blood pressure and LDL cholesterol. The diet can also serve as an appropriate nutritional guide for people with Type 2 Diabetes.

Clearly, the diet offers health benefits, but how restrictive is it? First of all, most people who follow the Mediterranean Diet wouldn’t call it a diet at all. Calorie counting, point systems, and pre-made portions are nowhere to be found in regards to this diet. The Mediterranean Diet does not ban entire food groups, which makes it easier to follow long term than other diets that eliminate certain foods. A food pyramid has been created to show which foods should be eaten more often than others. Every meal should be based around the following foods: fruits, vegetables, grains (mostly whole), olive oil, beans, nuts, legumes, seeds, herbs and spices. Heart healthy fats like olive oil replace saturated fats like butter. This diet emphasizes lean proteins, which includes fish and seafood at least twice a week as an alternative to red meat. Poultry, cheese, eggs, and yogurt (Greek) need to be consumed in moderate portions on a daily to weekly basis. The diet allows for moderate consumption of wine if desired. Finally, meats and sweets may be consumed, but only occasionally.

The most interesting feature of the Mediterranean Food Pyramid is its base. Surprisingly, the base of the pyramid does not contain food at all, but rather people who engage in physical activity regularly and who enjoy dining with family and friends. In order to feel the full advantages of this diet, you must embrace the physical aspect (exercising) of it as well as the social (eating with friends and family). Once again the message is the same, a healthy diet coupled with regular exercise yields the most beneficial results.

For additional information on the Mediterranean Diet please visit these links:
Emory Heart Health Nutritionist
Oldways

First, we need to look at what kind of study was conducted. Researchers followed 120,000 men and women for twenty-eight years in an observational study. An observational study does not require participants to change something specifically, which in turn makes it impossible to ascertain cause and effect. Scientists use these types of experiments regularly to develop a hypothesis, which they later test in a controlled setting to figure out what is really going on. With this study a link was found between daily consumption of red meat and a significant increase in mortality risk. Sounds pretty cut and dry, right? Red meat causes early death? Not quite.

The study found an association between red meat and early death, not a cause and effect. It is important to note that participants who ate increased amounts of red meat often had accompanying bad health habits such as smoking, drinking alcohol, and being less physically active. These same people also ate fewer fruits and vegetables than their counterparts who consumed smaller amounts of red meat. So the real finding seems to be what we already know…eat a well-balanced diet.

Few people would argue against a well-balanced diet being integral to maintaining good health. Many people often employ red meat as the main source of protein in their diets. Using red meat, particularly lean cuts, as a source of protein is perfectly acceptable a few times a week. However, a daily dependence on red meat should not be considered beneficial. According to this study, a few healthy substitutions a week appear to dramatically decrease a person’s mortality risk. Some healthier options to red meat include fish, nuts, and poultry. For further reading on protein sources go to: Pump Up the Variety of Your Protein.

While the media may want to sensationalize the findings of this study, we need to look closer. What can we learn from this study? Moderation is key when it comes to enjoying your summer fare and staying healthy. Be sure to eat a well balanced diet in order to maintain optimal health, and pump up your flavor with seasonal herbs and veggie-laden side dishes to add a variety of flavors to your expanded sources of protein.

Mentioning bacteria usually conjures up thoughts of illness and infection along with images of grotesque microorganisms under a microscope. However, beneficial bacteria do exist. Probiotics help balance and fight any harmful bacteria you may have in the gastrointestinal tract. We can think of probiotics as “good” bacteria that helps keep the “bad” bacteria in check. In recent years, probiotics have been linked to treating diarrhea, fighting irritable bowel syndrome, and preventing yeast infections. Many doctors recommend taking a probiotic supplement when an antibiotic is prescribed because the antibiotic kills the good bacteria, which in turn can result in digestive issues.

It appears that probiotics can play a role in keeping our digestive tracts healthy. A healthy digestive tract, that is one with a balance of good and bad bacteria, efficiently does two things. First, it eliminates and filters out things that are potentially damaging, such as chemicals, toxins, and other waste products. At the same time, the digestive tract also absorbs nutrients our body needs. With functions as important as these, it makes sense for us to try to keep our bacteria balanced.

Now that we know our digestive tracts need a healthy balance of good and bad bacteria, we need to look at different sources of probiotics. One option is supplements. These are readily available at local grocery stores and pharmacies, but be sure to discuss adding supplements with your healthcare provider before beginning any new regimen.

What foods can we eat that are rich in probiotics? Most people initially think of yogurt when they think of foods with probiotics. While yogurt can be a great source of probiotics, it is important to choose yogurts with live and active cultures. Not all yogurts contain probiotics. If it does have probiotics, it will be clearly labeled. Many other dairy foods are rich in probiotics. These include cottage cheese (labeled as such), aged cheese, and fermented milk. Sauerkraut is a great source of probiotics, especially if it is homemade. The Japanese seasoning, miso, the main ingredient in miso soup, also contains healthful probiotics. Pickles (brine-cured, without vinegar) also provide a substantial amount of probiotics.

Maintaining a healthy balance of “good” and “bad” bacteria promotes a healthy digestive system. Incorporating foods rich in probiotics into your diet aids in sustaining that balance.

We’re excited to announce that beginning on Friday, June 1, radiation oncology services at Saint Joseph’s Hospital will be provided by Emory’s Department of Radiation Oncology under the medical direction of Peter Rossi, MD. Dr. Rossi will be joined by Shannon Kahn, MD, as two radiation oncologists fully devoted to the radiation oncology patients at Saint Joseph’s. These physicians join our existing team of dedicated community physicians who have and will continue to provide oncology care to Saint Joseph’s patients.

Dr. Rossi is board certified in radiation oncology and is an assistant professor of radiation oncology at Emory University. He has been on the Emory faculty for five years and is considered a leading expert in the care of patients with many forms of cancer, including prostate cancer and gynecological cancer. He has significant experience in Gamma Knife^® radiosurgery from his prior work at Wake Forest University.

Dr. Kahn is board certified in radiation oncology and returns to Emory after working in a private practice setting in the Atlanta area. She has a strong interest in breast, thoracic and hematologic malignancies.

Both Dr. Rossi and Dr. Kahn know first-hand the importance of a quality relationship between physician and patient and each is committed to caring for patient’s oncological needs. Patients are our top priority. That’s why we’re excited about the possibilities this partnership presents. If you have questions or feedback on this exciting new partnership, please post them using the comments section below.

In order to detect potentially cancerous skin growths, we need to know what to look for when examining our skin. Learning the ABCDE’s of melanoma can help us remember what exactly we need to identify. “A” stands for asymmetrical mole. This means if you draw a line through the mole, it would not have matching halves. “B” reminds us to check the borders of our moles because borders in the early stages of melanoma may be uneven, scalloped, or notched. “C” refers to the color of moles. If the mole has a variety of colors, it could be cancerous. The colors can range from brown to black to red. “D” signifies the importance of diameter. A mole with a diameter larger than the size of a pencil eraser (1/4 inch or 6mm) should be considered a warning sign. Finally, the “E” stands for evolving. If your mole noticeably changes in size, color, shape, or any other trait, then you should have it looked at by a dermatologist.

While the ABCDE’s of skin cancer should be utilized, they do not stand alone. Sometimes we have moles that may not meet the criteria in the ABCDE’s, but should not be ignored. For these moles, you can use the ugly duckling method, so named to indicate one mole that stands out significantly from the others. This method takes into account surrounding moles or lack thereof when trying to determine if a skin growth is dangerous. For instance, if you have a mole that deviates significantly in any way from the rest of the moles on your body, then you should have it checked out by a professional. Another ugly duckling scenario would be the development of a mole, when you have very few, if any, skin growths.

You should be familiar with the marks on your skin to recognize both new moles and ones that have started changing. A monthly self-examination of your skin proves useful when trying to determine whether or not your skin has had any significant, visible changes. Schedule a skin exam with your dermatologist annually, as one of the most important defenses against skin cancer is early detection. The survival rate of skin cancer dramatically increases when it is found in the early stages. Knowing your skin and being aware of any recognizable changes in it allows you to be proactive in the fight against skin cancer!

Do you know what the largest body organ is? Skin. Do you know which cancer is the most common among all the cancer types? Skin. Our skin serves many important purposes for our bodies. It functions as a barrier between germs and our internal organs, which aids in disease prevention. It also helps control the body’s temperature, as well as assists us with waste release from the body via sweat. Skin also plays a heavy role in sensory response. With all these important functions, shouldn’t we take great pains to maintain healthy skin? The answer should be a resounding yes, but rising skin cancer rates does not echo that response.

What can we do to prevent skin cancer? First, stop tanning! Avoid tanning beds and unprotected exposure to the sun. We have to acknowledge that tanned skin is damaged skin. If you like your skin to have a healthy glow, a spray tan or self- tanning creams can be a much healthier solution.

Make sunscreen application a part of your daily routine. If you are outside, then sunscreen needs to be a requirement. It should have a minimum SPF (Sun Protection Factor) of 15, as well as UVA and UVB ray protection. Some sunscreens only protect against UVB rays. Sunscreen needs to be reapplied at least every two hours. If you are swimming or sweating excessively, it needs to be reapplied more frequently. Do not forgo sunscreen just because it isn’t sunny outside. Even on cloudy days, ultraviolet rays penetrate your skin.

When you go outside and what you wear can also help you prevent skin cancer. Wearing a wide brim hat made out of tightly woven fabric, like canvas, protects your head and neck from the sun. Straw hats do not adequately protect your head from the sun’s rays. Try to limit sun exposure from 10:00-4:00 as much as possible. Ultraviolet rays are the strongest during these midday hours.

Unfortunately, many people still associate a tan with a healthy lifestyle. This could not be further from the truth. Skin cancer is the most common cancer. While people with fair skin and light eyes are more likely to be affected by skin cancer, we are all at risk. No skin type, hair color, ethnicity, or age is immune to skin cancer. It does not discriminate. Be sure to take the proper precautions to protect your skin. Your skin serves you well, so be sure to return the favor!

While a loss of consciousness is a very serious sign of a concussion, there are other physical symptoms that should also warrant alarm. If a person has a severe headache, nausea, or vomiting, then he or she should be taken to see a professional. Other common physical side effects of a concussion are blurred vision, numbness, stiff neck, and dizziness. A person may have difficulty walking or speaking, or with overall balance and coordination. Any combination of these symptoms suggests that the person needs to seek medical attention immediately.

When a person has suffered a concussion, sleep patterns can change. Excessive drowsiness may be a sign that the person needs to see a doctor. If someone is requiring more sleep than usual, it can also be symptomatic of a concussion. Fatigue, whether moderate or severe, could also be an indication that a concussion has occurred.

Another set of symptoms deals with thought processes. Momentary confusion or amnesia often happens immediately after a person sustains a concussion. If you suspect someone might have a concussion, then ask a few simple questions such as what day it is or request a familiar phone number. If the person gives delayed responses or has difficulty recalling simple information, then he or she needs to see a professional who can assess the severity of the concussion. The person may find that general events or events surrounding the injury may seem “foggy.” This can be particularly worrisome if the confusion worsens. Often times, people with concussions demonstrate thought process symptoms over a period of time, as opposed to immediately after the initial impact. For instance, they may have trouble concentrating at work or in school. Any sign of problems with a person’s thought processes should be taken seriously and addressed by a health professional.

The most important thing to remember is to never ignore the subtle symptoms of a concussion. Concussions often occur in athletes who are inclined to ignore the warning signs their bodies are giving them and jump back in the game. Most concussions do not require specific treatment; however consulting a doctor is always advisable when a head injury occurs. Generally, people with concussions need rest, observation, and adequate time to heal. The worst thing a person can do is ignore the warning signs and continue an activity. SIS (Second Impact Syndrome) occurs when a second brain injury happens before the first one has had time to heal. This can lead to severe and sometimes permanent brain damage.

So, let’s be sure to play it safe and listen to our bodies when it is telling us to take it easy! We have to use our heads in order to protect them!

First, know the pollen count. Last month, the high pollen counts in Atlanta shattered records set back in 1999. Local news stations routinely report on the pollen count, but there are some reliable websites that offer the information as well. Go to Atlanta Allergy to retrieve the daily pollen count in the Atlanta area. The pollen index has four categories, which include low, moderate, high, and extremely high. If pollen levels fall in the high or extremely high range, try to limit outdoor activities as much as possible or eliminate them altogether.

If limiting outdoor activities is not optional, then be sure to take precautions. Try to avoid being outside early in the day because pollen levels tend to be at their highest levels during the morning. If being outside in the morning is a must, then try to do it when there is still dew on the ground. Exercising in the evening is your best bet. An agenda that contains yard work should also include wearing a mask. Masks can be bought at your local pharmacy or hardware store, and they can be instrumental in keeping pollen out of your airways.

Take the initiative to treat your allergies before you show symptoms. Many over-the-counter medications are available to treat seasonal allergies. You can also make an appointment with an allergist. An allergist’s evaluation will help find the best medication to treat your specific needs. Be sure to take your mediation prior to going outside in order to ensure maximum effectiveness.

Finally, keep your home clean and closed. While it is hard to justify using the air conditioner when temperatures are so pleasant, it is a necessity for people sensitive to pollen. Windows need to be closed because pollen easily passes through screens. If you have been outside, then either shower off or change your clothes once inside. Showering removes pollen from your hair and body and keeps the pollen from spreading throughout your home. Vacuum carpets and fabric upholstery regularly to help limit pollen accumulation.

Tackling those tiny yellow particles takes effort, but a proactive approach to treating seasonal allergies means less pollen-induced misery. Know the pollen count, limit the time you spend outside, take your medication, and keep your home as pollen free as possible. We hope pollen sensitivity won’t take the fun out of springtime for you!

Raw food diets have been receiving a lot of attention in the health community lately. Advocates of this diet contend that raw foods, particularly nuts, fruits and vegetables, are the richest source of vitamins, minerals, and other nutrients. Raw food enthusiasts claim that cooking the food depletes its nutritional value. For those who shudder at the thought of having to consume an all-raw diet in order to reap maximum health benefits, fear not! It seems raw food choices do not always guarantee the greatest nutritional advantage.

Did you know that food preparation plays a role in the type of nutrients your body gets when you eat it? Most of us know that if it is fried, then it is not healthy. However, it may surprise some people to learn that the nutritional benefits of certain foods change when they are prepared different ways. Studies show that red fruits such as tomatoes release more lycopene when they are cooked. Lycopene is a nutrient that may reduce the risk of some forms of cancer. If you boil or steam vegetables such as spinach, mushrooms, asparagus and carrots, then antioxidants not found when the vegetables are in their raw state are released. On the other hand, these same cooking procedures can destroy water-soluble nutrients, such as B vitamins, like folic acid. In order to maintain the dietary benefits of B vitamins, roasting foods high in this vitamin would be a better choice or simply eating them raw. If your body needs vitamin C, cooking the food is not the way to go. Vitamin C rapidly decreases when it is cooked, therefore eating a food rich in this vitamin in a raw state would be the most beneficial.

So which is healthier, raw or cooked? It depends on the food and what nutrients your body needs.

We do not have to adhere to an all-raw food diet in order to glean the most nutritional benefits. Cooking does destroy some nutrients, but it also increases others. Nutritional diversity goes hand in hand with preparing foods in a variety of ways. While many people may want to debate the pros and cons of a raw food diet, most of us enjoy eating foods that are prepared differently. Consider that cooking some of your fruits and veggies may actually increase their nutritional benefits, contrary to the all-raw diet logic. The American Cancer Society recommends a diet that includes a minimum of 2 ½ cups of fruits and vegetables a day in order to help lower the risk of cancer. So remember, at the end of the day, we are doing well if we are able to eat our daily-recommended allowance of fruits and vegetables whether they are in raw or cooked form.

So what’s on the dinner menu tonight?

For years we have been told that maintaining a healthy lifestyle includes exercising and drinking eight glasses of water a day. Water makes up 60% of our body weight and serves many important purposes. In order to prevent dehydration and its pesky side effects, our bodies need water especially when working out. Water aids in digestion and helps flush out toxins and waste. Some people have no problems downing the recommended eight glasses daily. However, there are some who view the eight glass rule as either a chore or intolerable or both. How can we reap the benefits of water without drinking it?

Why not eat our water?

While some water intake needs to come directly from the source, at least 20% can come from elsewhere. By upping the dietary intake of foods high in water content, a person can reach their daily-recommended water goal. Fruits, vegetables, and yogurt have high water content, but they also provide nutritional advantages. When you eat your water, your body receives many other additional health benefits.

Fruits like cantaloupe and peaches not only have high water content (around 90%), but they are also rich in Potassium. Potassium helps your body maintain muscular strength and endurance, particularly when exercising. The water content in tomatoes clocks in around 93%. Tomatoes also contain an abundant amount of lycopene, which has been linked to a lower risk of certain cancers. At least 92% of a watermelon consists of water, hence the name. Watermelon is also an excellent source of vitamin C, which helps preserve joint flexibility and cartilage among other health benefits.

Broccoli’s water content comes in at 91%. Like the tomato, broccoli is rich in lycopene. Leafy greens can be counted on to provide high water content. While iceberg lettuce ranks highest among the greens for water content, it is relatively void of nutrients. A wiser choice would be spinach or kale because both are good sources of fiber, which aids in digestion.

Yogurt is another food that provides high water content, 85%, as well as nutritional benefits. Yogurt contains healthy bacteria called probiotics. This bacteria helps boost immunity that in turn can prevent you from contracting infections. Yogurt is also a great source of calcium.

Who would have thought that eating your water would be so beneficial to your body? If you are struggling to gulp down those eight glasses of water a day, then consider adding foods with high water content to your daily diet. This decision not only helps you meet your recommended daily water allowance, but it has numerous other health advantages.

Spring is here! Let’s make sure that we not only stay hydrated, but we stay healthy too!